WOD Monday 16/10/2017
For time:
Run 1.6km
75 Kettlebell swings, 24kg (16kg)
Run 800m
50 Kettlebell swings
Run 400m
25 Kettlebell swings
Rx’d+: 32kg (24kg) kettlebell
Post load and time to comments.
WOD Saturday 14/10/2017
HAPPY BIRTHDAY WOGBOY!!
HEAD DOWN TO BULLCOCK BEACH (ACROSS FROM COFFEE CLUB) FOR SOMETHING A LITTLE DIFFERENT SATURDAY MORNING. THE SESSION WILL BE AT 5.30AM SHARP!!
HOPE TO SEE YOU ALL THERE 🙂
WOD Friday 13/10/2017
A REMINDER THAT SATURDAY MORNING WE ARE HEADING TO BULLCOCK BEACH (ACROSS FROM COFFEE CLUB) AT 5.30AM FOR OUR DAILY WOD. WE WILL ALSO HEAD OVER FOR COFFEE AND BREAKFAST AFTERWARDS IF ANYONE IS INTERESTED. WE HOPE TO SEE YOU ALL THERE 🙂
A) Deadlift
2-2-2-2-2
-Touch and go reps only.
B) 5 Sets, max reps of:
Strict pull-ups
C) 5 sets, max reps of:
Strict handstand push-ups
superset reps for all exercises.
Post loads and reps completed to comments.
WOD Thursday 12/10/2017
In front of a 12 minute clock perform:
3mins: Dumbbell hang power cleans, 22.5kg (15kg)
3mins: Sit-ups
2mins: Dumbbell hang power cleans
2mins: Sit-ups
1mins: Dumbbell hang power cleans
1mins: Sit-ups
Rx’d+ 25kg (17.5kg)/ GHD or abmat sit-ups.
Post load and total reps completed for each exercise to comments.
WOD Wednesday 11/10/2017
Push jerk
3-3-3-3-3
Power snatch
3-3-3-3-3
Superset reps.
-Bar taken from the deck for push jerk.
Post loads for each exercise to comments.
WOD Tuesday 10/10/2017
Crossfit games open WOD 17.5
10 Rounds for time:
9 Thrusters, 42.5kg (30kg)
35 Double unders
Post load and time to comments.
WOD Monday 09/10/2017
As many rounds as possible in 20mins of:
15 Calorie row
15 Medicine ball cleans, 10kg (6kg)
15 Toes to bar
Post load, rounds and reps completed to comments.
